If you're looking for a quick way to shed pounds, you should dump all those weight-loss gimmicks in the closet and find your old jump rope. Jumping rope is a terrific cardiovascular exercise that can burn off 800 to 1200 calories an hour, depending on your weight. It's also a great way to build and tone your arms, shoulders and legs and build stamina. If you already have a jump rope, it's a simple process to correctly size and adjust the rope so it's not too long or too short. A correctly-sized jump rope allows for a smooth, continuous exercise.
Grasp the ends of the jump rope in each hand and stand with both feet in the direct center of the rope.
Pull the handles up to your armpits to see if they are too long or too short. The ends should come up to the base of your armpits. If they don't reach that far, the rope is too short, while if the handles go past your armpits or even past your shoulders, it is too long.
Remove the end cap from the jump rope's handle. You may need to unscrew it for an older wooden handle, while some cheaper plastic handles might not have an end cap at all.
Slide each handle down the rope towards the middle to see how the rope is secured. Some ropes are tied in a simple knot that is small enough to fit inside the handle, while other ropes are fastened by one or two small pieces of crimped metal.
Untie the knot or uncrimp the metal piece with a pair of pliers. Note the length of rope you needed from Step 2 and re-tie the knot or re-crimp the metal at the correct length.
Slide the handles back down the ends of the rope until they are secured against the knot or crimped metal. Cut off any excess rope and replace the end cap.
Items you will need
- Jump rope
- You may opt to mark the exact middle of the rope by wrapping it in electrical tape. This will also increase the life of the rope as this is the area that comes into contact with the ground the most.
- Jumping rope can be an intense cardio workout, so consult with your doctor or physical therapist before starting any new exercise regimen.
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